I have pure o ocd, and I’m filling out my heirarchy but I’m struggling to understand triggers and therefore exposures. I generally just get thoughts for no reason, particularly when my mind is idle I just start scanning for potential worries, and there aren’t any specific triggers like with contamination ocd. When I have a specific worry, it just pops up - and although my compulsions are clear (rationalising, reassurance seeking). How do you build out triggers and exposures in this case? Do I need to just think about the worry without doing the compulsion?

all of this is super common! first of all, pure o is a really common term that people often use when they think they have no compulsions - but there are always some compulsions present even if it's as subtle as avoidance or a mental compulsion which can be sneaky at times. even from what you've written out, it seems like "when my mind is idle" is a trigger for you. from what you mentioned it seems like this is when you end up scanning and checking for particular worries. i would encourage you to put yourself in more idle time type of activities eg driving or showering and nighttime tend to be harder for people . go into these activities with the intention of being mindful and maybe i do have worries maybe i don't but i'm not going to try to figure them out at this time. also think about any other related scenarios that you avoid or have to ritualize through in order to get through.

Have you ever monitored your mood / thoughts throughout the day before? Tracking these can help identify triggers. I also thought that I didn’t have triggers until I read back through my log.

I have my first session this Tuesday with Heidi Vanderlei which I’m excited about, I tried to do erp on my own but I’m not sure I’m doing it correctly - I tried to sit with the thought but the compulsions are so quick in my mind even when you are trying not to do one your brain just gives you a micro reassurance so I’m worried it’s not going to work. How do you track your thoughts, in the app? Sticky notes is a good idea, I could try that!